I love a good Greek salad. How about you?
I have been craving the flavors of feta and olives lately. So I made a special trip to the market to get my hands on fresh salad ingredients including romaine lettuce, lemon, feta, fresh mint, tomatoes and Kalamata olives to make a good Greek Salad.
I have been really enjoying Backyard Farms–Maine grown–tomatoes this winter. For those of you living in New England, check them out.
First, I washed up the produce.
Chopped the lettuce and quartered the tomatoes. Then, I layered the delicious salad ingredients onto a platter. Adding a nice dose of olives and feta.
I evenly drizzled the homemade lemon mint vinaigrette over the salad ingredients. I have to tell you the dressing really brought this salad to the next level. The fresh mint is so refreshing and tasty. I can’t wait to make this again in the summer when my garden is overflowing with fresh mint! Who knew eating low FODMAP could taste so good?
And…did you see the latest FODMAP article in Yahoo Food? I am so happy the word is getting out about the low FODMAP diet!
Greek Salad with Lemon Mint Vinaigrette
Ingredients
- Serves 4
- 1 large head of romaine lettuce, washed, trimmed and diced
- 5 small tomatoes, quartered
- 1/2 cup feta cheese, crumbled (Imported Greek feta is wonderful for this salad)
- 1 lemon, juiced (about 2 tablespoons of lemon juice)
- 1/4 cup olive oil
- salt and pepper to taste
- 1 1/2 tablespoons fresh chopped mint leaves
- 1/3 cup kalamata olives, pitted and chopped
Instructions
- Arrange lettuce on medium platter, top with tomatoes.
- Sprinkle with feta cheese.
- In small bowl, whisk lemon juice, olive oil, salt, pepper and fresh chopped mint.
- Drizzle dressing over salad.
- Top with olives.
Esther
Kate ..
This Greek salad looks so yummy .. !
Haven’t had in several years ..
Is it suitable on the elimination diet ? Portion size ?
Thank you so much for the article on Yahoo .. ! !
I love seeing FODmaps in the header ..
Esther
katescarlata
Hi Esther…would give it a try! Start with a small portion–3/4 cup. Yes, this recipe is suitable for the elimination phase.
Chris
Yum!! Can’t wait to try it!
Wonderful article on yahoo! So great to see FODMAPS getting more national attention. Thank you again for all that you do!!
katescarlata
Chris …let me know if you love the salad. I can’t wait to get back home to make it again. I am so happy that FODMAPs made it on Yahoo…and that they include me 🙂
Bonnie
Thanks for another great looking recipe! What are the typical steps a gastroenterologist would take to diagnose stomach problems such as ibs, SIBO, etc. when a lot of the symptoms are similiar? I realize there are several different tests out there but it is common to start with an upper GE (scope)? Just looking to get an overview of the standard procedure I can/should expect. Thanks!
katescarlata
Bonnie, it really varies from doctor to doctor. Often a colonoscopy and endoscopy are first. But it depends on the patient’s primary symptoms.
Bonnie
Thank you Kate.
Carol Ann
Nice salad.
It does not agree with me of yet. Yet it is a low and so is spinach.
katescarlata
Not everyone tolerates roughage from raw veggies. Sometimes there are other issues outside of FODMAPs—like a fast moving small intestine!
Suzanne
The list that I have for FODMAP’s excluded romaine or cos lettuce. Is it accepted that this variety can go on the list now?
katescarlata
Suzanne, I have never seen romaine excluded from the low FODMAP diet. Most patients tolerate it fine.
Juliane Baerwaldt
Dear Kate,
happy birthday for your wonderful blog 🙂
1. I have become a great fan of chia seeds – no bloating, regular stools (for me much better than flaxseed/linseed). Do you also recommend psyllium to get enough fiber?
I have not found it in the Monash App but in the Low FODMAP diet book it is recommended.
2. Size of beverages:
Up to three coffees are o.k…. What is the right size? One espresso = one coffee or double espresso = one coffee?
3. I am happy I have found a chicken broth without onion and garlic here in Europe. The company is called “Erntesegen”
4.
… you have written that you have not taken caraway for your recipe… Isn`t it o.k.? In the American edition of the low FODMAP diet it is listed as o.k. (p. 78 all herbs are listed there) ???
5.
What about yeast containing seasonings like “marmite”? Is it low in FODMAPs?
Thanks a lot for today!
Juliane
Bonnie
I’m not sure how many questions I’m allowed. I have been reading everything on your website like crazy and taking a lot of notes. I have been on the low FODMAP diet for about 6 months and have had some relief but not a lot. I have a breath test to outrule SIBO scheduled. I have been eating Udi’s Whole Grain Bread but am not wondering if it is not allowed as the you have only mentioned the White Bread as being ok. Here is a list of ingredients in the Whole Grain bread. Would you mind taking a peek to let me know if I have been eating this in error? Thanks!
UDI’S BEST BLEND (TAPIOCA & POTATO STARCH, BROWN RICE & TEFF FLOUR, MODIFIED TAPIOCA STARCH), WATER, NON-GMO VEGETABLE OIL (CANOLA OR SUNFLOWER OR SAFFLOWER), EGG WHITES, EVAPORATED CANE JUICE, TAPIOCA MALTODEXTRIN, TAPIOCA SYRUP, YEAST, FLAX SEED, XANTHAN GUM, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), DRY MOLASSES, ENZYMES.
CONTAINS EGG
Anne
I am curious about the Udi’s bread too, since it has syrup. My naturopath doctor gave me a different FODMAP list than the one on this site. She also did not think white bread is a good choice. After several bad episodes, I am on a strict FODMAP diet for a week, to see what happens.